Beetroot, Lentil and Parmesan Soup

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Beetroot is a deliciously sweet root vegetable, perfect to use in winter. Its versatility lend it to be a great accompaniment to roast dinners, salads, or a feature of a dish such as a risotto or chocolate beetroot cake.

The wonderful deep red colour comes from the abundance of a type of phytonutrient called Betalains. These natural pigments have shown to have antioxidant, anti inflammatory and detoxification benefits on the body.

Packed full of nutrition, beetroot is rich in Folate, Manganese, Fibre, Potassium and Vitamin C.

Simply omit the parmesan and you have a delicious protein packed vegan soup.

 

WInter Warmer. Photo by The Nutrition Guru

RECIPE – cheats version

Ingredients:

  • 1 can beetroots
  • 1 can lentils - drained and rinsed
  • 2 cups chicken or vegetable stock.
  • 1 tablespoon of Yoghurt and  shaved or grated Parmesan (to serve).

Method:

  • Combine all ingredients in large pot on medium heat and bring to the boil.
  • Using a blender or hand mixer, blend soup until smooth.
  • Season with salt and pepper if required.
  • Pour into soup bowl and top with a spoonful of yoghurt, and grated or shaved parmesan to taste.

RECIPE – ala naturale version.

Ingredients:

  • 1 cup dried lentils or similar legumes/beans
  • 3 medium sized fresh beetroots
  • 4 cups (1 litre) chicken stock
  • 1 tbsp Yoghurt and grated or shaved Parmesan to serve.

Method:

  • Soak lentils in 3 cups of water overnight. Rinse and drain.
  • Wash beets thoroughly. No need to remove the skin. Remove leaves. Chop beets into quarters and add to a large pot filled with the cold chicken stock.
  •  Add the soaked and drained lentils.
  • Bring pot to the boil and cook the beets until soft when poked with a knife (approx 20- 30 minutes though this depends on the size of the beets). Lentils should also be soft but holding shape.
  • Blend soup until smooth.
  • Season with salt and pepper if required.
  • Pour into soup bowl and top with a spoonful of yoghurt, and grated or shaved parmesan to taste.
  • Optional: Serve with cream, sour cream or creme fraiche
  • Add 1 cup cream to soup in the final 5 minutes of cooking (pictured).

Variation: Add cream when cooking and serve with crumbled fetta.

What’s your favourite soup?

Stay happy and healthy….until next time, the Nutrition Guru and the Chef.

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